12 Effective Ways to Get Rid of Tobacco Addiction

by John Staughton (BASc, BFA) last updated -

 Likes  Comments

There are quite a few effective ways to eliminate tobacco addiction from your life, including not buying cigarettes, setting a firm quick date, drinking more water, chewing gum, trying meditation or yoga, keeping your hands busy, avoiding alcohol and caffeine, getting enough sleep, staying positive, using nicotine replacement therapies, counting the money you saved, and many more. Some remedies are psychological, while others are behavioral and physical, but all of them can help you conquer your addiction to cigarettes.

How to Get Rid of Tobacco Addiction?

The many people reading this who have attempted to quit in the past know how difficult it can be. Nicotine cravings can be intense, and by denying yourself cigarettes, it can cause mood swings, appetite fluctuation, weight gain, anxiety, and many other difficult obstacles. Recent research shows that 3 out of 4 smokers are still smoking 40 years later, meaning that the best way to quit smoking is to never start. However, for those who have been looking for a way to quit, there are plenty of effective remedies.

Setting a Date

 It is important to keep yourself accountable if you are serious about quitting. Setting a final date when you will definitely stop smoking is important. Always saying, “I’ll quit someday soon” will lead to even deeper levels of the addiction, while making excuses only weakens your resolve in future quitting attempts.

Avoiding Triggers

There are many personal triggers for smoking, such as hanging out in certain places, or with certain people, as well as activities like driving with the windows open or hanging out on your front porch. For the first month or two of quitting, do your best to avoid these triggers, as they will only make it easier to fall back into bad habits.

Meditation and Relaxation

 Some people have found success in eliminating tobacco addiction with meditation, yoga, and other relaxation techniques. This can help reduce withdrawal symptoms and fill your time and attention with something beneficial for your body and mind.

Chewing Gum

Tobacco addiction can often be linked to an oral fixation, and the lack of something to chew on or put in your mouth may make a relapse into smoking much easier. Keeping chewing gum (or nicotine gum) in your pocket and having a stick whenever the craving for cigarette arises can help you fight the temptation.


Physical activity is difficult for heavy smokers, so after quitting, joining a gym or setting up a workout routine can be very helpful. You will initially struggle, as the damage to your lungs and body might be severe after years of smoking. However, as you see your capacity and strength increase, the idea of smoking (and impairing your physical ability) will seem much less attractive!

Stop Buying Cigarettes

As simple as this sounds, if you simply refuse to buy any more cigarettes, it will help you quit! Some people want to have a backup pack in case they “really need one”, but that will only lengthen your habit and make it more difficult to quit for good.

Saving Money

Cigarettes are very expensive in some parts of the world, so saving all of the money you would have spent on cigarettes can be a compelling way to stay strong. If you smoke a pack a day, put the cost of a pack of cigarettes in a glass jar where you will see it every day. Saving that money will be an extra motivating factor not to go back to the habit.


Exhaustion and fatigue can wear down your willpower and make it easier to fall back into negative habits. In the weeks and months after you quit, get a proper amount of sleep, as your body will feel rested, and the idea of a cigarette in the morning will hopefully be unpleasant.


 It is important to stay hydrated and keep your energy levels up when you quit smoking. Your body will be undergoing certain physiological changes in the months after you quit, so be sure to drink enough water, and promote the healing process. You also want to feel the positive change of not smoking, so staying at optimal health in other ways is important!


Having a positive attitude towards your decision to quit is crucial for a permanent elimination of tobacco addiction. Remind yourself of how far you’ve come, and what a great achievement it is to have quit for one day, one month, or a whole year. Maintaining a positive attitude and remembering all the benefits of not smoking will keep you on a smoke-free track.

Alcohol and Caffeine

Two of the most common trigger for smoking are alcohol and caffeine; morning cigarettes with coffee and smoking outside in beer gardens seem to be permanent tropes of smoking culture. If you feel like these triggers will send you back to the cigarettes, try to cut back on these lifestyle habits, at least for the first few months after quitting.

Nicotine Replacement

If none of these remedies work for you, there are many nicotine replacement therapy options you can try. These include nicotine patches, nicotine gum, nasal sprays, and certain medications. However, some of these options eliminate smoking, but not the addiction to nicotine (at least not right away).

Word of Caution: At times, quitting cannot be done alone. For people with a severe addiction to nicotine or a history of substance abuse or addictive tendencies, professional help is always an option. Doctors and counselors around the world are trained in helping people quit smoking. Furthermore, if your withdrawal side effects are severe, including depression, extended illness, or extreme weight loss/gain, speak to a doctor to ensure that your quitting methods aren’t negatively affecting other areas of your health.

DMCA.com Protection Status
About the Author

John Staughton is a traveling writer, editor, and publisher who earned his English and Integrative Biology degrees from the University of Illinois in Champaign, Urbana (USA). He is the co-founder of a literary journal, Sheriff Nottingham, and calls the most beautiful places in the world his office. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

Rate this article
Average rating 3.6 out of 5.0 based on 76 user(s).